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Finding YOUR Fitness
Chris Stevenson, C.S.C.S
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
A Look Back at Fitness is Simple
• Fitness ISN’T a magic bullet!
!
•! Fitness IS being healthy
•! Fitness is SIMPLE because
! you have to pick things up,
you need to move and you
have to stretch
Strength Cardiovascular Training
Training
Make a Flexibility Training Commitment
• S.T.A.T.
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
GOLDEN CIRCLE
Concept of Simon Sinek, Author of Start With Why
WHAT
HOW
WHY
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
SOCCER round 1 1.WHAT
Win games
2. HOW
Play the best kids more
?
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
SOCCER round 2
3. WHAT
We made better soccer players!
(…and won all of our games)
2. HOW
Focused on fun and teamwork
1. WHY
Help the kids fall in love!
with the game of soccer
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
TYPICAL WEIGHT LOSS
!
Statistically Speaking…!
WHAT
Lose weight
HOW
Take shortcuts
!
!
!
!
!
!
!
!
!
!
!
A UCLA study that followed !
dieting* patients for fewer than !
2 years, found that 23% gained !
back more weight than they lost!
When followed for at least two !
years, 83% gained back more !
weight than they lost!
!
!
?
*Dieting by definition is a TEMPORARY !
food plan, it doesn’t work in the long run
!
BEING HEALTHY
WHAT
HOW
WHY
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
WHAT IS YOUR…
WHY?
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
MY WORKOUT PLAN
My Why:
Core Work:
Sit Up Challenge Number_____________
Plank Challenge Time_______________
Cardio Phase #______ Strength Phase #______
Monday
Activity
Duration
Time of Day
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
CARDIO PROGRESSIONS
Recommendations: 150 minutes per week of moderate intensity
exercise…OR…75 minutes of vigorous intensity exercise
Phase 1
Phase 2
Phase 3
Habit
Steady
Intervals
Goal
Make it a part of
your life
Develop overall
aerobic
conditioning
Get the most
benefit in the least
amount
of time
Frequency !
(days per week)
3
3
3
Duration !
(length of session)
Minimum 10 min
45 Min
25 Min
Activity
Once you’ve gone through all 3 phases, rotate between phases 2 and 3 for maximum results AEROBIC vs. ANAEROBIC
Aerobic
Anaerobic
Primary Fuel
Source
Fat
Sugar
Duration
Longer
Shorter
Intensity
Lower
Higher
Talk Test
Can talk, not sing
Labored speech
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
THE FAT BURNING MYTH
Aerobic!
(Low intensity)
Anaerobic!
(High Intensity)
Total Calories/Min
4.86
6.86
Fat Calories/Min
2.4
2.7
Percentage Fat Calories
50%
40%
Total Calories/30 Min
146
206
Total Fat Calories/30 Min
73
82
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
CARDIO TRAINING PLAN
Phase 1
Phase 2
Phase 3
Activity
Intro
Steady State
Intervals
Frequency!
(days per
week)
3
3
3
Duration
10 minutes
45 minutes
25 minutes
Cardiovascular Activity
Running
Cycling
Hiking
Swimming
Walking
Treadmill
Elliptical
Stationary Bike
Stairmaster
Kickboxing
Zumba
Boxing
Hulk’s Workout Plan
Hulk is in Phase 2 of Cardio and
loves to Zumba at his local gym!
Monday
Tuesday
Wednesday
Thursday
Friday
Activity
Zumba
Zumba
Zumba
Duration
45 min
45 min
45 min
5:30!
(after work
before he
heads home
for dinner)
5:30 !
(after work
before he
heads home
for dinner)
5:30 !
(after work
before he
Time of Day
heads home
for dinner)
Saturday
Sunday
CARDIO TRAINING PLAN
Phase 1
Phase 2
Phase 3
Activity
Intro
Steady State
Intervals
Frequency!
(days per
week)
3
3
3
Duration
10 minutes
45 minutes
25 minutes
Cardiovascular Activity
Running
Cycling
Hiking
Swimming
Walking
Treadmill
Elliptical
Stationary Bike
Stairmaster
Kickboxing
Zumba
Boxing
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
MY WORKOUT PLAN
My Why:
Core Work:
Sit Up Challenge Number_____________
Plank Challenge Time_______________
Cardio Phase #______ Strength Phase #______
Monday
Activity
Duration
Time of Day
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
STRENGTH TRAINING PROGRESSIONS
Recommendations: Work all major muscle groups; legs, hips, back, !
abdomen, chest, shoulders, arms, at least twice a week. With a 48 hour rest !
period between sessions) !
Phase 1
Phase 2
Phase 3
Goal
Muscle
Memory
Muscle
Endurance
Muscle
Strength
Frequency
(Days a Week)
2
2
2
Sets
2
3
4
Reps
10
15
8
Weight
Body weight
or light
Lighter
Heavier
Once you’ve gone through all 3 phases, rotate between phases 2 and 3 for maximum results STRENGTH TRAINING
DEFINITION: Strength training or weight training is the use
of resistance to cause muscular contraction to build the
strength, anaerobic endurance and size of skeletal muscles.
OUR DEFINITION: Pick things up and put them down.
FUNCTIONAL STRENGTH TRAINING
DEFINITION: Functional strength training simply means training
our bodies to better perform the types of movements we use for
everyday living. Activities or exercises are focused on the
integration of core strength and stability with full body
movements.!
!
!OUR DEFINITION: We can push, pull, bend, twist, squat !
without limited range of motion or pain.
!
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
PHASE 1
Exercise
PHASE 2
sets
reps
weight
Squats
2
10
BW
Push ups
2
10
Butt lifts
2
Contralateral arm/leg raise
Exercise
sets
reps
weight
Squat and press
3
15
Band
BW
Chest press and fly
3
15
Band
10
BW
Good mornings
3
15
Band
2
10
BW
Low row and high row
3
15
Band
Stationary lunge
2
10
BW
In and out curls
3
15
Band
Tricep push ups
2
10
BW
Triceps push ups
3
15
Band
Plank time
1
max
BW
Plank time
1
max
BW
Crunches
1
max
BW
Crunches
1
max
BW
PHASE 3
Exercise
sets
reps
weight
Squat and toss
4
8
Med ball
Plyo push ups!
4
8
Med ball
Slams
4
8
Med ball
Scissor jumps with woodchoppers
4
8
Med ball
Alternate chest and shoulder press
4
8
Med ball
MB burpee
4
8
Med ball
Plank time
1
max
Med ball
Crunches
1
max
Med ball
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
Hulk’s Workout Plan
Hulk is in Phase 3 of Strength Training !
and has a gym in his garage!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Activity
Zumba
Zumba
Strength
Training
Zumba
Strength
Training
Duration
45 min
45 min
45 min
45 min
45 min
Time of Day
5:30pm !
(after work
before he
heads home
for dinner)
5:30pm !
5:30pm !
6:00am
6:00am
(after work
(after work
(wake up,
(wake up,
before he
before he
workout, eat
workout, eat
heads home
heads home
breakfast)
breakfast)
for dinner)
for dinner)
Sunday
PHASE 1
Exercise
PHASE 2
sets
reps
weight
Squats
2
10
BW
Push ups
2
10
Butt lifts
2
Contralateral arm/leg raise
Exercise
sets
reps
weight
Squat and press
3
15
Band
BW
Chest press and fly
3
15
Band
10
BW
Good mornings
3
15
Band
2
10
BW
Low row and high row
3
15
Band
Stationary lunge
2
10
BW
In and out curls
3
15
Band
Tricep push ups
2
10
BW
Triceps push ups
3
15
Band
Plank time
1
max
BW
Plank time
1
max
BW
Crunches
1
max
BW
Crunches
1
max
BW
PHASE 3
Exercise
sets
reps
weight
Squat and toss
4
8
Med ball
Plyo push ups!
4
8
Med ball
Slams
4
8
Med ball
Scissor jumps with woodchoppers
4
8
Med ball
Alternate chest and shoulder press
4
8
Med ball
MB burpee
4
8
Med ball
Plank time
1
max
Med ball
Crunches
1
max
Med ball
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
Proprietary Informa/on, ©CHLI, Stay Strong Consul/ng
For internal use only -‐ Not for distribu/on to the public
FINDING YOUR FITNESS Questions?
Chris Stevenson, C.S.C.S.
chris@stevensonfitness.com